stress management online exercise for - Free Printable

Let’s go through this worksheet step by step. It’s about understanding “good stress” and “bad stress,” and how they affect you.

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Step 1: Think of examples of good stress and bad stress in your life.

Good stress is the kind that helps you grow, learn, or feel excited — like before a game, test, or performance. Bad stress makes you feel worried, overwhelmed, or unsafe — like fighting with friends, being sick, or too much homework.

→ For good stress, you might write:
- Playing soccer on a team
- Getting ready for a school play
- Studying for a quiz you want to do well on

→ For bad stress, you might write:
- Arguing with my sibling
- Worrying about grades
- Feeling left out at lunch

*(You can use your own real-life examples — these are just ideas!)*

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Step 2: What physical and mental symptoms do you get from bad stress?

Think about what happens in your body and mind when you’re stressed.

Example:

| Stressor | Physical Symptoms | Mental Symptoms |
|----------------------|--------------------------|--------------------------|
| Too much homework | Headache, tired eyes | Can’t focus, feel anxious |
| Fighting with friend | Stomach ache, tight chest | Sad, angry, confused |
| Being late | Fast heartbeat, sweating | Panicked, guilty |

Fill in 3 rows with your own experiences.

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Step 3: What areas of bad stress are most concerning to you?

This means: Which bad stresses bother you the most? Maybe it’s school pressure, family problems, or feeling lonely. Write down 1–3 things that really worry you.

Example:
- I’m scared I’ll fail math.
- My parents fight a lot.
- I don’t have many friends.

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Step 4: Can any of these negative stressors be reduced using stress management techniques?

Look at the list of techniques:

- exercise
- nutrition
- sleep
- avoid stimulants (like caffeine)
- use support system (talk to someone)
- nurture self (do something nice for yourself)
- time management
- relaxation (deep breathing, music, etc.)
- other: ___________

Pick one or two techniques that could help with your biggest stressors.

Example:
If you’re stressed about homework → try time management (make a schedule) or use support system (ask teacher or parent for help).

If you’re stressed about friendships → try nurture self (draw, listen to music) or relaxation (take deep breaths when upset).

Write which technique(s) you think would help — and maybe why.

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Final Answer:

Since this is a personal reflection worksheet, there’s no single “correct” answer — but here’s an example of how you might fill it out:

good stress: Playing basketball games, performing in the school talent show
bad stress: Getting into arguments with my brother, worrying about tests

Stressor | Physical | Mental
---|---|---
Too much homework | Headache, sore neck | Overwhelmed, can’t concentrate
Fighting with friend | Tight chest, stomach ache | Sad, angry, confused
Being late to class | Sweaty palms, fast heart | Nervous, embarrassed

Most concerning bad stress: Worrying about failing math, not having enough time to finish assignments

Can stress be reduced? Yes!
I can use time management to plan my homework better, and relaxation (like listening to calm music) when I feel overwhelmed. Also, talking to my mom (use support system) helps me feel less alone.

Remember: This worksheet is meant to help YOU understand your own stress. Your answers will be different from anyone else’s — and that’s okay!